Tip: Build Glutes With One Dumbbell

You don't need 500 pounds of plates with this glute bridge variation. Check it out.


Training from home without a bench or even a barbell? Add load to a glute bridge by placing a dumbbell across the top of one quad.

Single-Leg Glute Bridge

  1. Lie on the floor and pull your heels close to your glutes by bending your knees. Lift the opposite leg and foot off the ground.
  2. Flex your abs as if someone were going to stomp on your stomach, then thrust your hip skyward by driving your heel into the floor.
  3. Pause at the top to hold tension in your working glute. Descend and repeat.
  4. Do 3-4 sets of 6-8 per leg, but feel free to experiment with varied tempos, pauses, and rep ranges.

The Full-Body Dumbbell Workout Program

Work Glutes While Brushing Your Teeth

Andrew Coates is a trainer who is focused on strength development for everyday people and young athletes. He’s a fitness writer, speaker, and host of The Lift Free and Diet Hard Podcast.

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